Why You Aren't Toning Up With Strength Training

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If you aren't seeing the results you want and you know you're putting in the effort, it might be because you're not getting the most from your strength training workouts. Tempo is an oft overlooked, but pivotal aspect to toning and strengthening muscles.

Tempo is the pace or speed at which you move through the reps of the exercises. "Most people do not pay attention to tempo for one of two reasons; either they are trying to do too much weight and need to use momentum (to create the movement) or they are in a hurry and rushing through their exercises," says strength training expert Tim Bishop M.S., C.S.C.S., owner of sports performance facility, PerformFit and author of the new book Stronger Legs & Lower Body (Human Kinetics, 2011).

Next time you're at the gym, try this tempo timing trick Bishop shared: generally, you should count about four seconds on the down (or eccentric phase), and about two seconds on the up (or concentric phase).

Learn more about tempo after the break!

So why is tempo so important? "Proper pacing is important for maintaining correct technique," Bishop says. When thinking about the tempo of your exercise, there is the exercise's movement and its negative (i.e. the downward part of a bicep curl). Don't rush through either movement and keep muscles engaged the entire time instead of passively lowering weights, to maximize your workout's efficiency (meaning majorly toned muscles). "The down phase, or the negative, should be the focus. This is the phase of the movement that develops the most strength," Bishop says.

While Bishop notes a faster pace could be appropriate when training for explosive power, for most gym sessions, a slow, controlled tempo will ensure targeted muscles are engaged and reduce the risk of injury. "Proper tempo will work the targeted muscle much more effectively. Momentum will draw in other muscles of the body to help with the movement and will not focus on the involved muscle(s) attempting to be trained," he says.

http://www.fitsugar.com/Im-Building-Muscle-When-Strength-Training-20752003